Strength:
1) Press:
B+) Gymnastic push – 5×5-10* pushup/pike/mat HSPU/ HSPU/DHSPU/RHSPU
2) All levels:Gymnastic pull
5×5-10* RR/P.ROM PU/PU/ F.G.PULLUP/SBMU
Once more than 10 reps can be performed, move up in progression.
MetCon: 3RFT
30 Sit Ups
20 One Arm KB S2OH
A) 12/8kg
B) 16/10kg
C) 20/12kg
D) 24/16kg
Strength: Deadlift
A) Deadlift 5*5*5RM
B+) Deadlift 3*5*90%5RM; AMRAP*90% 5RM
MetCon:5 Rounds of
5 Sumo Deadlifts
20 Lunges
25 Double Unders
A) Ask coach for specific instructions.
B) 60/40kg- DU by ability
C) 82.5/60kg-DU
D) 102.5/70kg- DU
D+) 140/90kg-10 TU
Strength:
1) Press:
B+) Gymnastic push – 5×5-10* pushup/pike/mat HSPU/ HSPU/DHSPU/RHSPU
2) All levels:Gymnastic pull
5×5-10* RR/P.ROM PU/PU/ F.G.PULLUP/SBMU
Once more than 10 reps can be performed, move up in progression.
MetCon: 21-15-9-15-21 reps of
Toes 2 Bar
KB Swings
A) Quality V-ups- 12/8kg
B) K2E-16/12kg
C) T2B-24/16kg
D) Strict toes 2 bar- 32/24kg
Endurance:
For Time
1k Row
100 KBS
1k Row
100 Burpees
1k Row
100 TTB/V-Ups
1k Row
100 Ring Rows
Strength: Squat
A) Back Squat 5*5*5RM (From Elements1)
B) Back Squat 3*5*90% 5RM; AMRAP*90% 5RM.
C) Front Squat 3*5*90% 5RM; AMRAP*90% 5RM.
MetCon: For Time
30 Wall Ball shots 20/12lb
30 Power Cleans 42.5/30kg
30 Cal row
30 Front Squats 42.5/30kg
*Ask coach for scaling Options.
Strength:
1) Press:
B+) Gymnastic push – 5×5-10* pushup/pike/mat HSPU/ HSPU/DHSPU/RHSPU
Skill: Kipping Pull ups (Chin over the bar/C2B)/ Bar muscle ups.
MetCon: OPEN 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 35kg.
Women use 25kg.
*Ask coach for scaling options.
“BEAR COMPLEX”
5 Rounds For Load
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round
(40min time cap)
Endurance:
“The Seven”
Seven rounds for time of:
7 Handstand push-ups
60kg, Thruster, 7 reps
7 Knees to elbows
110kg Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 32kg
7 Pull-ups
Strength:
1) Press:
B+) Gymnastic push – 5×5-10* pushup/pike/mat HSPU/ HSPU/DHSPU/RHSPU
2) All levels:Gymnastic pull
5×5-10* RR/P.ROM PU/PU/ F.G.PULLUP/SBMU
Once more than 10 reps can be performed, move up in progression.
20 min EMOM Of
even min Death by Push ups (scale up to clapping push ups by ability.)
-odd min Death by Ring rows (scale up to deficit RR or Strict Chin ups by ability)
Strength: Deadlift
A) Deadlift 5*5*5RM (From Elements 3)
B+) Deadlift 4*5*85% 5RM; AMRAP*85% 5RM.
3RFT
40 Russian Swings
30 Wall Balls
20 One Arm Weighted Step Ups
A) 12/8kg KB
B) 16/10kg KB
C) 24/16kg KB
D) 32/24kg KB.
Strength:
1) Press:
B+) Gymnastic push – 5×5-10* pushup/pike/mat HSPU/ HSPU/DHSPU/RHSPU
Skill: Kipping Pull ups/BMU Progression
E2MOM For 20 min
10 Pull ups (try to use kipping)
5 Burpees
Endurance:
2017 CF Games Events, CF DIZ Style:
Triple- G Chipper
100 pull-ups
80 sit-ups
60 pistols, alternating
40-cal. row
20 KB push presses
THEN
40/30-cal. Row
100 Russian KB Swings
Strength: Squat
A) Back Squat 5*5*5RM (From Elements1)
B) Back Squat 4*5*85% 5RM; AMRAP*85% 5RM.
C) Front Squat 4*5*85% 5RM; AMRAP*85% 5RM.
MetCon: 12-18-24-18-12 reps of
Deadlifts BW (Scale to ¾ BW/ ½ BW)
OH Reverse Lunges
A) 10/5kg
B) 15/10kg
C) 20/10 kg
D) 25/15kg